Girl’s Choice!
Your class will choose from one of the following “Girls” workouts:
Cindy
Fran
Jackie
Karen
Eva
or Kelly
Go here for a list of each workout: Benchmark Hero WODs
Girl’s Choice!
Your class will choose from one of the following “Girls” workouts:
Grace
Eva
Fran
Lynne
Linda
or Diane
Go here for a list of each workout: Benchmark Hero WODs
A. Warm-Up Assault Bike or Row 10 minutes @ 70-75%
Then. . .
Banded Pec Stretch
T-Spine Opener
Banded Lat Stretch
Band Assisted Anterior Pec Stretch
Single-Arm Hang from Bar x 30 seconds each arm
Assault Bike or Row 5 minutes @ 80-85%
Then. . .
2 Minutes of Couch Stretch (right leg)
Rest 60 seconds
2 Minutes of Couch Stretch (left leg)
B. Three sets of:
Banded Good Morning x 15-20 reps
Rest 60 seconds
30 seconds of Rowing @ 80-85%
Rest 60 seconds
6-8 Rocking Box Bridges (slow and controlled)
Rest 60 seconds
C. Two sets of:
5 Deadlifts (225/155 lbs)
10 Wall Ball Shots (20/14 lbs)
5 Handstand Push-Ups
Rest 60 seconds
D. Complete as many rounds and reps as possible in 13 minutes of:
55 Deadlifts (225/155 lbs)
55 Wall Ball Shots (20 lbs to 10’/14 lbs to 9′)
55 Calorie Row
55 Handstand Push-Ups
E. Spend 10-15 minutes of light movement on the Assault Bike, and then do some banded neck decompression.